F45 is a 45-minute high-intensity workout that challenges every muscle in your body. Learn more about the program and tips for beginners and beginners here.
Hello hello! How is your week going? Hope it’s going smoothly so far! Ours was a total whirlwind but fun nonetheless! I’d love to hear what you’ve been up to!
Since I’m starting my cardio day at F45 – let’s be real, I work a lot harder in f45 cardio classes than I do on my own – I thought I’d share some tips for beginners or friends thinking of trying f45 training for the first time.
F45 For Beginners: What to Expect in a Class
What is F45?
F45 stands for Functional Training 45 – it’s a group training environment with training focused on functional movement and only lasts 45 minutes. Their slogan is: group training, life change.
One of my favorite parts about this workout is that they don’t waste any time. They go through the demos, start training and GO. I LOVE that it’s not a full hour – except for weekend classes – which makes more sense for my schedule. I usually go to F45 once or twice a week, usually on a pure cardio day and a pure strength day.
You can check out my post comparing the F45 to the Orangetheory here!
How are the workouts structured?
Another one of my favorite things about F45 is that the workouts rotate each day so you can go MORE days without risking straining certain muscle groups and overtraining. Intensities also vary, as each day has a specific emphasis. (Unlike Orangetheory, which I think is better about 2 times a week depending on your fitness goals. I think it’s too much to do every day and can be counterproductive.)
A week on F45 *right now* looks like this:
Sunday: Strength hybrid – 60 minutes
Monday: Cardio (High Intensity Interval Training)
Tuesday: Resistance training – full body
Wednesday: Cardio (HIIT)
Thursday: Clean (upper or lower body)
Friday: Hybrid workout (total cardio and strength)
Saturday: Total Body Cardio and Strength – 60 minutes
How do you know what to do?
It’s a screen-led workout, so once the trainers go through the demo, you follow the exercises for each station on screens throughout the studio. They also have a heart rate monitor option on the monitors, but I find that the majority of people in our studio don’t use their heart rate monitor, but instead rely on their own fitness trackers.
What to expect?
The classes are different every day, but you can expect to work up a sweat in the 45 minutes you’re there. I feel it is a balanced and challenging workout for your whole body using functional strength exercises and cardio. They also use ALL the equipment: ski ergs, assault bikes, rowers, kettlebells, TRX, Y bells, dumbbells, sandbags, Revo bars, BOSU trainers, slam balls and medicine balls.
See what you can do if you are a beginner or taking lessons for the first time at F45.
F45 tips for beginners
Bring what you need and dress accordingly
Any workout clothes that move and fit well will work. Find out in advance if it’s a cardio or strength day so you can wear the appropriate shoes. (I like it APL for everything and will be mentioned again Vivobarefoot for strength.) Be sure to bring a water bottle.
Arrive early
The class starts promptly at the start time. Sometimes the TVs are set to a clock, so at the exact time the class is supposed to start, the intro and demos start. If it’s your first time, be sure to check in at least 15 minutes early so your instructor(s) can explain the daily workout and you know what to expect.
Every class is different and often uses different set and timing structures, so the instructor can tell you what’s going on ahead of time. (Or you can be like me and hide this Reddit forum before every lesson! Some people like to be surprised and I’m here like you’re giving me all the spoilers.)
Pay attention to the demos
This goes without saying but it is common for some people to talk during the demonstrations and get confused during the actual training. Be sure to pay attention to the exercise, how many sets you will do, and how many rounds you will complete in the room. Each station is numbered, so pay attention to the numbers as you go. (Also, some stations are in groups and you rotate the groups before moving on to the next. It sounds confusing, but I promise it’s not!!) Instructors will usually demonstrate low-impact and beginner modifications during demonstrations, so if you need an alternative exercise , you better be careful. (They’re also happy to help you with modifications as you progress through the workouts.)
Move slowly
It’s tempting to rush through the exercises because many of them are timed. You may see people around you working at speed, but don’t feel the need to do it yourself. It’s better to slow down and do it safely than to rush the exercises and potentially injure yourself. (When you’re in a hurry, it’s also hard to focus on the right muscle groups.) Take your time! Circuit training workouts sometimes involve a quick transition to the next station (10-15 seconds), so I like to get to the next station as quickly as I can, even if it takes me a while to settle in once I’m there. That way, I’m out of the way of the person behind me.
Modify as needed
In demonstrations, they usually go over modification options for each exercise. Ask for modifications if you need extra help and don’t be afraid to reduce weights, eliminate weights and modify your fitness levels or any injuries.
Have fun!
It’s truly a team environment at F45 and if you’ve been missing the community aspect of fitness, they’ve got it. Your colleagues will high-five you, the trainers will cheer you on by name, and it’s a welcoming and motivating environment no matter where you are in your fitness journey. They often do challenges, if that’s something you’re into, emphasizing healthy meal plans and improving body composition in the eight-week challenge.
So tell me, friends: have you tried F45? What do you think?
What is your favorite workout or studio class right now? I’m still thinking about how much I enjoyed the Reform class at Pure Barre last week!
xo
Gina
More:
F45 vs Orangetheory
What to expect in an Orangetheory class?
Barry’s bootcamp vs. Orangetheory
Focus on: Barry’s Bootcamp
